Small changes for a healthier you

11 January 2019, Sayara Muthuveloe -

This week is National Obesity Awareness Week, when the nation is encouraged to make health choices and lifestyle changes that could have a lasting impact on the waistline of the country. Your chances of having a urological condition or cancer, such as incontinence or kidney cancer, increases if you’re overweight, so if you are not already doing so, it is good to take steps to maintain a healthy weight.

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In recent years the weight of the nation has regularly been on the national agenda with the burden that obesity puts on the economy and health services. The health benefits of eating well and being physically active are well documented but with the stress of today, more and more people are battling the bulge.

It’s likely that those who have a BMI over 30 are aware of what a healthy lifestyle entails but trying to implement changes in these hectic times can be a battle.

A small change makes a big difference

When you have a busy life, it can be a challenge to do all the things you need to do in a day and it’s easy to neglect your health. Before you know it, your weight has crept up and you feel you have a mountain to climb to get fit and healthy. We believe that a small change can make a big difference, whether that’s getting off the bus a stop earlier to clock up more steps in your day or swapping an afternoon biscuit for fruit, every little will help.

When you’re looking at where to make changes in your lifestyle it is useful to consider how you eat, how you sleep and how you move.

Increasing your fruit and veg intake

If you’re looking at how to make changes to your diet, here are three possible ways to add more fruit and vegetables to your day.

Add an extra portion to each meal, such as wilted spinach with scrambled eggs, grated apple with cereal and fruit salad at lunch

Have crunchy crudités at the ready to eat with hummous when the mid-morning hunger pangs strike or keep a handful of dried fruits by the biscuit tin

Try and have two days a week meat free, replacing your meat dish of choice with a vegetarian alternative

Getting the best out of your bed

It’s not always easy to get you full eight hours of sleep and sometimes when you try and get your head down early your mind is busy. Preparing yourself for a goodnight sleep and helping your body switch-off can vastly improve your quality of sleep – giving you the energy you need to face tomorrow. Getting good sleep also helps your body to lose weight more efficiently.

Go screen free, switching off the TV, laptop and mobile an hour before you get into bed.

Give yourself a bedtime routine, such as having a warm bath and dimming the lights, aiming to head to bed around the same time most nights. This will help regulate your body’s clock and could help you fall asleep faster.

Avoid naps which might make it harder to sleep at night.

Move your body

Finding the time to exercise can be hard, especially when you have a busy lifestyle. If you’re unable to get to a gym or go out for a run or bike ride regularly, find other opportunities in your day to be more active.

Walk around the room when you’re on the phone, or while waiting for the kettle to boil you could march on the spot.

Take the stairs rather than the elevator or walk up and down the escalators when you can.

Get rid of the stress of work with a HIIT work out instead of chilling in front of the TV.